Alright, so I'm a freshman football player. I'm 6 foot and 215, with some fat not tons. I'm wondering how I can get stronger but also lose the fat into muscle fairLy quick?? Also what are good protein carbs type of food or what should I be eating? Thanks

im currently seeing a trainer. he's put me on a diet and said all is going well. Im 6ft, and currently weight 192. first 2 weeks i lost 7 lbs of fat and as of this week i've lost upper muscle mass...I have gained leg muscle. Im a highschool football player and play on the O line. Im wondering if this workout is right for me...My personal trainer just increased my food intake. I do agility training with him 3xs a week and I go to the gym and do upper body at least 5 times a week. i need to get in shape now...what am i doing wrong?

I'm kinda in the same boat, but I'm a girl and all the coaches don't except me because I am a girl and I really want to play next year how would I get started in training any thing on that guys? Please I really want to play.

Hi steve,
im a 6' tall college student trying to get back into shape so i can play football at the university level. I want to play running back and with my height i need to be more of a power back. Would this be an appropriate training routine for me to follow?

Steve,
I am new to the whole supplements thing, I've been working out constantly for about 2 years with my football team, but I've never tried supplements, and honestly I haven't gotten that much stronger.. I've increased my Bench by about 55 lbs, and Squat about 120 lbs.
Can I add other supplements to this workout routine to give me an extra edge? Such as a pre workout and intra workout? And if there are any other supplements that I should be taking such as testosterone or weight gain, etc. Could you tell me? Thanks.

The rep range is between 6-12 which is a good medium to build strength size and endurance also the majority of this workout is compound excercises, ideal for strength keeping rest times minimal boosts endurance these are key factors for most athletes , long rest period and low reps are for strength only good for power lifting or shot pot but football or over fast paced sorts no ,need a good inbetween.

It really varies from person to person, but if you're eating right and pushing yourself, you can see results as early as 6 weeks. A better indication would be to look at your numbers vs perceived effort. I take notes during my workout (how I feel during the workout, the quality of my form, and where I can increase weight/sets/reps), and this goes a long way in staying motivated and seeing results.

This workout is amazing. Thank you steve for this layout. I've been on this workout for the last 2 and a half months. I was gonna switch my workout a few weeks ago but then I started to notice huge gains and that my body is forming the way I want it to be. I wasn't evening using any supplements. I just made sure I ate correctly especially on workout days. Love this workout thank you again.

You people should research and create your own full body workout. This workout does not look very good. Id suggest you cycle in lots of different exercises that work the same muscles. Like chin ups and pendlay rows on different days for the back and biceps portion of the full body workout. Also when it comes to full body workouts you should really have a tremendously good diet. A good diet that focuses a lot on recovery. Get some electrolyte based products and alkalizing products to speed up the recovery very affectively.

hey i was looking up summer workouts for football im going into junior year next year and i play runningback and want to start on varsity and chase college im 140 ibs. if i use this strategy how long until i see improvements? also if i do this for one whole summer in the gym mon,wed,fri how much weight estimated do you think i will gain please email me or help me out because im very interested in getting bigger faster stronger and better to up my game

I'm sorry but some of these comments sounds like a bunch of kids fighting over a peep hole. the basis of this program is to cover the whole body i dont see anywhere before in or after does it say dont add to this workout i have been doing a similiar work out for about 2 years my only differeence is i ad olympic lifts and cardio on my off days so please people grow up if you dont have a question about the routine please dont comment there are real people that need help one their training so dont put down a workout you have probably never attempted please, and thank you

hey i was wondering if this is the type of workout for me. Basicly I am trying to get in as great of shape as possible by the next basketball seaon, I am 15, skinny, and need to build up stength and power. Is this the best workout for me???

Hi Steve,
I'm back to ask for your assistance again. We recently got a rogue fitness cage at the gym I work at and I've been enjoying the Crossfit style workouts I can do on it. My question is would it benefit me if I alternated this routine with the Crossfit training. So for example, Football Routine on Monday, daily WoD on Tuesday, Football Routine on Wednesday, daily WoD on Thursday, ect. Thanks for your time.
-Ryan

as soon as I read "hold stretches for 1 minute" I stopped reading. HOLDING STATIC stretches pre-workout takes away power for up to 2 hours.this is so basic and I see it alot. Before you have even started the program you have put the trainee at risk of injury. Static stretches are to be done post-workout as the very last thing performed. Warmups are to be active stretches to promote blood flow, body temp, and recruit motor neurons for greater performance. Learn this type of warm-up it is as critical as anything you do.

Hey Steve, I'm a basketball player, 5'11 and 140 pounds. I'm going to be a senior in High School and I've been lifting weights since freshman year, when I wasn't far into puberty at all. My body is slim but defined and I have a good basis for the core workouts. My 3 set total for deadlift, squat, and bench isn't 800, more close to 600. I want to increase my strength and get an athletic, explosive body.. would you suggest a workout like this? or a beginner full body workout?

Hi Steeve , really a great fan of your workouts , would you mind helping me
defining a workout routine for the "on-season" rugby, because i'm currently in off-season and i'll need a good program for the oncoming season

Love your write-up, very interesting and helpful. It actually helped me a lot primarily on my techniques, moves and strategies. I absolutely adore to play football since I was a child, my goal is to be an established football player one day.

This is a very good workout schedule and on Tuesdays and Thursdays I can run. I am going out for running back and this is good to build up strength also this is my first time for football unfortunatly I am playing in my senior year and I am hoping to play in college.

can you do this workout while doing field training.im a gaa footballer from ireland could i fit it in between???
is the squat 12,10,8,8=1 set?? and should i be decreasing the weight as the reps decrease or uping them